Calories in Chard: Nutritional facts for Chard Types

A 100 gram serving of raw chard contains 19 calories, while a 100 gram serving of cooked, boiled chard contains 20 calories.

One kilogram (1000g) of raw chard contains 190 calories, and one kilogram of cooked, boiled chard contains 200 calories.

One large chard leaf (48 grams) contains 9 calories.

Chard offers several health advantages due to a dense concentration of vitamins, minerals, and potent plant compounds. The list below details some of these key health benefits of Swiss chard.

• Chard is exceptionally rich in Vitamin K. This vitamin is essential for proper blood clotting and plays a critical role in bone health by helping to regulate calcium and support bone mineralization. A review by Palermo, A., et al. ( ২০১৭), "Vitamin K and Bone Metabolism," concluded that adequate Vitamin K intake is associated with a lower risk of fractures and improved bone mineral density.
• Chard is packed with antioxidants. The leaves and colorful stems contain a wealth of antioxidants, including beta-carotene, flavonoids, and unique compounds called betalains, which help protect cells from damage caused by oxidative stress. A study by Pyo, Y. H., et al. (২০০৪), "Antioxidant activity and biological properties of extracts from Swiss chard," confirmed the high antioxidant capacity of chard extracts.
• Chard may help regulate blood sugar. The vegetable contains fiber and compounds like syringic acid that can help slow the digestion of carbohydrates and improve glucose control. A review by Weickert, M. O., & Pfeiffer, A. F. (২০০৮), "Metabolic effects of dietary fiber consumption and prevention of diabetes," showed that a high intake of dietary fiber is linked to a reduced risk of developing type 2 diabetes.
• Chard supports heart health. The high potassium and magnesium content in chard helps to regulate blood pressure, while the dietary fiber aids in lowering cholesterol levels. A meta-analysis by Aburto, N. J., et al. (২০১৩), "Effect of increased potassium intake on cardiovascular risk factors and disease," demonstrated that higher potassium intake is associated with lower blood pressure.

While chard is a nutritious vegetable, some potential disadvantages exist, particularly for individuals taking certain medications or with specific health conditions. The points below detail these potential concerns.

• Chard is very high in Vitamin K. This vitamin plays a key role in blood clotting. Individuals taking blood-thinning medications like warfarin need to maintain a consistent intake of Vitamin K to avoid interfering with the drug's effectiveness. A study by Holmes, M. V., et al. (2012), "Warfarin and Vitamin K," discussed the importance of stable Vitamin K consumption for patients on anticoagulant therapy.
• Chard contains a high amount of oxalates. These are natural compounds that can bind with calcium and form crystals, potentially leading to the formation of kidney stones in susceptible individuals. People with a history of oxalate kidney stones are advised to moderate their intake of high-oxalate foods. A study by Taylor, E. N., & Curhan, G. C. (2008), "Dietary calcium and the risk of incident kidney stones in women," detailed how dietary factors, including oxalate intake, influence the risk of stone formation. An alternative leafy green with lower oxalate content is kale. A daily suggested amount is one cup (36g) of chopped raw chard.

Yes, for individuals not taking blood-thinning medication, chards are a good food choice because the leafy vegetable provides a range of benefits for bone, cellular, and cardiovascular health. For bone health, chard is an exceptional source of Vitamin K, a nutrient vital for calcium regulation and bone metabolism, and a review by Palermo, A., et al. (2017), "Vitamin K and Bone Metabolism," confirmed that adequate Vitamin K intake is associated with improved bone mineral density. Regarding cellular health, the leaves contain powerful antioxidants like betalains that protect cells from oxidative damage, a benefit confirmed in a study by Pyo, Y. H., et al. (2004), "Antioxidant activity and biological properties of extracts from Swiss chard." For cardiovascular health, the potassium in chard helps regulate blood pressure, an effect demonstrated in a meta-analysis by Aburto, N. J., et al. (2013).

The calorie content of chard does not change among the different types or colors. Green, red, rainbow, and golden chard varieties all contain the same number of calories when raw. The primary factor that changes the calorie count is the preparation method. The lowest calorie form of chard is raw, which contains 19 calories per 100 grams. The highest calorie form is cooked, boiled chard, which contains 20 calories per 100 grams. This very minor difference is due to slight changes in water content and nutrient concentration during the cooking process.

Yes, chard is considered a low-calorie food because the vegetable provides a high volume of nutrients for a very small number of calories. For weight management, low-calorie, high-fiber foods like chard promote a feeling of fullness, or satiety, which can help reduce overall calorie intake. A review by Slavin, J. L. (2005), "Dietary fiber and body weight," found that dietary fiber intake is inversely associated with body weight. Regarding nutrient density, chard is packed with essential vitamins and minerals, allowing a person to meet micronutrient needs without consuming excess calories. Research by Drewnowski, A. (2005), "Concept of a nutritious food," discusses how nutrient-dense foods are a cornerstone of a healthy diet. The high water content of chard also contributes to volume without adding calories, aiding in hydration and satiety, a principle detailed in a review by Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010), "Water, hydration, and health."

The origin of chard, or Swiss chard (Beta vulgaris, Cicla Group), is in the Mediterranean region, specifically Sicily. The plant is a domesticated descendant of the sea beet, a wild plant that grows along the coastlines of Europe and North Africa. Chard has been cultivated for thousands of years, with mentions by the ancient Greek philosopher Aristotle in the 4th century BC. The name "Swiss chard" is a 19th-century creation from seed catalog publishers to distinguish the plant from French spinach varieties, although the plant has no specific origin in Switzerland. In Mediterranean cuisines, particularly Italian and French, chard is a staple vegetable. The classic Italian preparation of sautéing chard with garlic and olive oil is an ancient and simple method that highlights the green's natural flavor. The French tradition of making a gratin with chard, cream, and cheese showcases a richer preparation. The use of chard in modern American farm-to-table cooking, championed by restaurants like ABC Kitchen, focuses on the vegetable's versatility in both raw and cooked forms.